A 6-week fitness program to help you become your strongest self AT HOME.
Strong and Functional is a 6-week fitness program designed to help you become your strongest self with workouts that can all be done from home.
This is a strength training program that focuses primarily on muscle hypertrophy - increasing muscle mass. But beyond that, I want your strength to be functional and serve you well in your everyday life. To accomplish this, I specifically designed this program with muscle coordination work woven throughout and an optional dynamic mobility workout every week to keep you moving in all planes of motion to function your best.
In Strong and Functional, you will find five strength workouts per week with a repeating weekly rhythm. The workouts are strategically planned to challenge your muscles efficiently, so the shorter workouts (mostly 20-30 minutes each) easily fit into your daily schedule.
Upper body and lower body muscle groups will be worked on separate days, and you will notice the upper body muscles are split into two different groups: push (triceps, chest, and shoulders) and pull (back and biceps) muscles.
Completing the workouts in the order indicated on the calendar will ensure your muscles get plenty of rest between workouts because rest is such a crucial part of the muscle building process.
This program is a one-time purchase for lifetime access (separate from the On Demand video library subscriptions), so if you love it, repeat it as many times as you like as it’s yours forever.
Strong AF can be accessed on the free Fitness Momness App or online on the Fitness Momness website.
Download the Fitness Momness App and click on the Programs tab to purchase and access my Strong AF 6-Week Program.
If you would rather access the program all online without the app, click here to purchase and access the material.
Interested in bundling with my Nutrition Guide, Color Full?
Bundling Strong AF and the Color Full Digital Nutrition Guide together means you get a reduced price on both! To purchase a bundle, go to the Programs page on the Fitness Momness App.
About the Program
Who is this program for?
This program is for anyone who wants to get stronger! There are so many benefits to getting stronger. Strength training improves everyday life and physical capabilities, relieves stress and anxiety, improves sleep, changes body composition, increases bone density, enhances joint health, increases energy levels, improves body mechanics, digestive health, immune system and so much more! If you want to lose weight, more muscle tissue means more calories burned daily, even at rest.
The level of intensity in this program will be determined by the amount of weight you use which means all fitness levels from beginner to expert can be appropriately challenged and find success!
What is included in this program?
This is a 6 week program with 5 strength workouts per week as well as an optional dynamic mobility workout. It includes an introduction video, equipment guidance, a calendar that guides you from start to finish, and a progress tracker so you can see the improvements in your strength through completing the program.
Please note: Strong AF is separate from the Fitness Momness On Demand video library, which you will also find on the Fitness Momness app. A subscription is not required for Strong AF, and a one-time purchase gives you lifetime access to the program.
How do I access the program after purchase?
If you have an IPhone or Android device, the most convenient way to access the program is on the Fitness Momness App. The app is free to download, and you simply open the app and navigate to the Programs tab to purchase Strong AF. After purchase, you will have access to all of the Strong AF resources and full-length video workouts on the app.
If you don’t have an IPhone or Android device or if you prefer accessing the program via a web browser, click the “Online Program Access” button above to purchase.
Tip: Did you know the Fitness Momness App can cast from your phone to a TV or streaming device? If you like the convenience of your phone but like to play workout videos on a bigger screen, this is the perfect option for you.
What will I learn during this program?
You will learn the correct form and setup for a variety of workout moves to challenge each of the main muscle groups. Your knowledge of dumbbell workouts, tubing band workouts, home modifications, push muscles, pull muscles and overall understanding of how to get stronger will improve.
When do I start this 6 week program?
Once you have dumbbells and a tubing band set, you can start whenever you want! Be sure to watch the introduction video, it will be very helpful in understanding what to expect and how the workouts are set up. If you need more time between workouts, have sick days, mental health days, etc. that is perfectly fine. I encourage you to challenge yourself while also listening to your body and knowing your limits. If you take time off just be sure to continue the program workouts in the order designated on the calendar. They are strategically planned to allow the proper amount of rest between working specific muscle groups for maximum results.
